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TF Recipes


Trying Hard!
S: 25st0lb C: 22st0lb G: 11st0lb BMI: 49.7 Loss: 3st0lb(12%)
here is the link to Tony Ferguson's site of recipes: Tony Ferguson Weightloss - Weight Loss Recipes


A famous Mashed Potato Substitute!
(Serves 4)

  • 1 Medium head cauliflower, cut into florets
  • 75g Light cream cheese (An alternative option is using low fat smooth ricotta cheese)
  • 1 Clove garlic, crushed
  • Salt and pepper to taste
  • Chives, chopped

  1. Steam cauliflower until tender.
  2. Place in a blender or food processor with the cream
    cheese, garlic and salt and pepper.
  3. Process until smooth.
  4. Garnish with chopped chives and cracked pepper.

Cauliflower Rice

(Serves 4)

  • 500g Cauliflower (1 medium head)
  • 1 Tablespoon olive oil
  • 1 Clove garlic, crushed
  • 2 Shallots, thinly sliced
  • 1 Tablespoon soy sauce (optional)
  • Salt and pepper

  1. Process the cauliflower, including the core in a food
    processor (or grate) until crumbly.
  2. Heat oil in a large frying pan until hot, sauté garlic and
    shallots until tender. Add cauliflower and cook, stirring
    until golden brown.
  3. Add soy sauce (optional) and salt and pepper to

Notato Croquettes

(Serves 4)

  • ½ Medium cauliflower, chopped into chunky florets
  • 2 Tablespoons of shallots
  • 2 Garlic cloves, crushed
  • 2 - 3 Tablespoons of low fat smooth ricotta cheese (try using 2, add another if mixture is too dry)
  • 2 Eggs, beaten in a small bowl
  • 1 Cup of Tony Ferguson fibre
  • Garlic and herb seasoning
  • Salt and pepper to taste
  • 2 Tablespoons of olive oil

  1. Steam the cauliflower florets until just tender.
  2. Using a potato masher, mash the cauliflower until fine. Alternatively, you may blend the steamed cauliflower.
  3. Squeeze the cauliflower to remove any excess juice.
  4. Place the cauliflower in a large bowl, add the ricotta cheese, garlic, shallots, salt and pepper, then combine well.
  5. Form the cauliflower mixture into thumb length by 2 cm wide croquettes.
  6. In a large plate, spread out half the fibre, add a sprinkle of garlic and herb seasoning and a pinch of salt and combine well. This is used to crumb the croquettes, repeat with the other half of the fibre as required.
  7. Dip the croquettes one by one into the beaten egg mixture, allowing excess egg to drip off, then crumb in the fibre mixture.
  8. Place a large fry pan on low to medium heat and add half the olive oil.
  9. Once the oil has heated, add half the crumbed croquettes and toast until golden on all sides. Make sure you keep an eye on them and turn as each side goldens. Repeat process with the remaining croquettes.
  10. Makes about 12 croquettes. Serve as a vegetable side dish along side your protein serve, as a snack or as an entrée at dinner parties with a basic tomato salsa dip (pictured).

Chicken Flavoured Pizza

(Serves 1)

Pizza base & toppings
  • 1 Tony Ferguson Soup - Chicken flavour (you can use other soup flavours)
  • 1 Tablespoon Tony Ferguson Fibre
  • ¼ Teaspoon baking powder
  • 1 Tablespoon water (additional water may be added if required but avoid adding too much, dough should be thick)
  • Baking paper
  • Olive oil spray
Pizza toppings
  • ¼ Small Spanish onion, finely sliced
  • ¼ Red capsicum, chopped in short thin strips
  • 2 Medium mushrooms, finely sliced
  • 1 Tablespoon low fat fresh ricotta cheese
  • Salt & pepper to taste
Pizza sauce
  • ½ Medium tomato
  • 1Tablespoon finely chopped onion
  • ½ Garlic clove
  • Sprinkle or thyme or oregano leaves
  • Pepper to taste

  1. Pre-heat oven to 150°C.
  2. In a small bowl add the soup, baking powder and fibre then combine. Add the water and mix well until all the powder is mixing in to make a dough. Add an additional teaspoon of water if required.
  3. Spray two pieces of baking paper with olive oil spray. Place the dough in between the paper and roll with a rolling pin to make a round pizza base.
  4. Spray a new piece of paper with olive oil spray. Place in a baking tray, add the pizza base and cook for about 10 minutes or until golden and crispy. Flip to the other side and bake for 5 minutes.
  5. While the pizza base is cooking make the pizza sauce. Spray a small pan with olive oil spray and place it on high heat. Add the onion and garlic and toast until golden. Then add the tomatoes, pepper and herbs and simmer until sauce is thick and chunky. Remove from heat.
  6. Once pizza base is done, evenly add the pizza sauce (on the 5 minute cooked side) followed by all the pizza vegetable toppings and then crumble the ricotta cheese on top. Sprinkle with salt and pepper to season.
  7. Place the pizza in the oven until the ricotta goldens (5-10 minutes).
  8. Serve with a salad and enjoy!

Banana Bread

(Serves 4)

  • 2 Tony Ferguson Banana shake sachets
  • 2 Tony Ferguson Vanilla shake sachets
  • 4 Small semi ripe bananas
  • ¼ - ½ Cup Tony Ferguson Fibre (if you like a more fibrous bread use ½ cup)
  • 2 Tablespoons of olive oil
  • 2 Tablespoons of sweetener (ensure it’s suitable for baking)
  • ½ Cup water

  1. Pre-heat oven to 160ºC.
  2. In a large bowl, mash all four bananas.
  3. To the mashed banana, gradually add contents of all 4 Tony Ferguson sachets, combining well as you add.
  4. Add sweetener and olive oil, and combine.
  5. Gradually add the fibre and water, combining well to make a thick dough.
  6. Grease a non–stick loaf tin with olive oil and add the banana mixture (note: if your tin is not non-stick, you may need to grease and line the tin with baking paper).
  7. Place banana mixture in the oven and cook for 25 minutes. Then lower the temperature to 100°C, place a sheet of aluminium foil (helps to prevent burning) over the banana bread and cook for a further 20 minutes.
  8. Remove bread from the oven and cool. Slice into 1.5 – 2.0 cm slices.
  9. This can be served warm or cold or even heated later.
  10. Store in the refrigerator.

Jelly, Fruit and Cream


  • ½ Sachet of Tony Ferguson’s Simply Diet Jelly (flavour of choice e.g. strawberry)
  • 2 Tablespoons of low fat smooth ricotta cheese
  • 1 Sachet of sweetener
  • 1-2 drops of vanilla essence
  • 1 Serve of fruit of choice e.g. strawberries, chopped into desired size pieces

  1. The night before, make jelly according to directions (use half the water if making up ½ sachet), pour the jelly in a serving bowl and allow to set in the fridge.
  2. Once the jelly has set, make up the cream by adding the ricotta, sweetener and vanilla essence into a small bowl and combining well.
  3. Top the jelly with the ricotta cream and add the fruit.
  4. Serve immediately.

Chilli & Lime Salmon with Thai Herb salad

Serves 4
Juice from 1 lime
1 clove garlic, crushed
2 tablespoons soy sauce
1 small red chilli, finely chopped
2 tablespoons olive oil
4 x 120g salmon fillets (females)
4 x 220g salmon fillets (males)
Thai Herb Salad
1 lebanese cucumber, halved lengthways, seeds removed and sliced thinly
150g grape tomatoes, halved
½ cup loosely packed basil leaves
½ cup loosely packed mint leaves
½ cup loosely packed coriander
1 cup bean sprouts
1 tablespoon lime juice
1 teaspoon olive oil
1 teaspoon soy sauce
Chopped red chilli (optional)
In a large bowl combine lime juice, garlic, soy sauce, chilli and 1 tablespoon of the oil.
Mix with a fork. Place salmon steaks in the bowl and coat thoroughly in the marinade.
Set aside for 30 minutes in the fridge.
Heat remaining oil in a large frying pan on high. Cook salmon until golden and crispy
on the outside but pink on the inside.
Combine all salad ingredients in a large bowl and toss to combine. Serve salmon on
top of salad with extra chilli on top if desired. Drizzle any extra dressing over salmon.


Tuna Curry Patties

(Serves 2 females or 1 male)

  • 220g Tuna tinned in spring water, drained
  • ¼ Cup leek, finely chopped
  • 1 Clove garlic, crushed
  • ½ Cup cauliflower, grated
  • ½ Cup zucchini, grated and squeezed dry
  • 1 - 2 Teaspoons curry powder
  • 2 Tablespoons lemon juice
  • 1 egg yolk, lightly beaten
  • Salt and pepper, to taste
  • ¼ - ½ Cup Tony Ferguson Fibre
  • Olive oil spray
  • 1 Tablespoon olive oil

  1. Spray a not stick fry pan with olive oil spray, place on medium heat and add leek. Toast leek and garlic until just soft. Then remove from heat.
  2. Combine tuna, leek, cauliflower, zucchini, curry powder, lemon juice, egg yolk, and salt and pepper. Then roll into patties.
  3. Evenly spread the Tony Ferguson Fibre on a flat plate then dip each patty into in the fibre to crumb.
  4. Heat the oil in a medium fry pan on low to medium heat. Add the patties and toast until golden on each side.
  5. Serve with a slice of lemon and a Vegetable Side Dish or side salad e.g. cherry tomato & onion salad (pictured).
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